Getting in shape : Ramping things up – Part 2

Well, I covered the basics of developing your exercise routine in the last post. I realised that I forgot to add some things, so this post serves as a post-script.

I’ve realised that sets and reps aren’t really all that helpful when it comes to Level 1 exercises. Level 1 exercises are more of simple stretching, and if done at the right tempo, good cardio exercises. So, doing them in different sets won’t make a big difference when it comes to development of the body. In fact, it’s good to keep the heart rate up by performing many reps of Level 1 exercises at a time.

However, as Pulkit correctly pointed out, reps and sets are invaluable when it comes to Level 2 exercises. It can help you increase the overload on your muscles, without you hitting the wall. Dividing 30 push-ups into 2 sets of manageable 15 push-ups can make a world of difference, if that’s what you want. Otherwise, there’s another option for you.

Endurance Sets

In the case of Level 2 exercises, you can choose to either take it easy and make 2 sets of manageable number of reps, or choose to go all out in endurance sets. Try for something very close to your limit. Take for example pull-ups. They’re extremely hard. So, do one or two less than you think your body can handle, and then return to them after doing some other exercises. This can be more effective than simple reps and sets. The second endurance set will most probably end up with lesser number of reps than the first one, because you’ll most likely definitely be pooped by this time. So, take it easy at first, before you try and increase the number of reps in your endurance sets.

Exercise Level-ups

The exercises I mentioned are merely the basic definition of the exercises. You can modify them to meet your needs or to be more challenging, as per your needs. I’ll list some of the level-ups you can consider for both Level 1 and Level 2 exercises.

• As you running can be levelled-up with a speed boost or distance boost. Optionally you can add more stuff like, lunges, where you attempt to scoop things off the ground as you run along, or in-run speed variations.
• A good way to level-up any exercise it to simply increase the tempo. Just start doing stuff faster, but be careful as to not pull a muscle, or lose your balance and end up face first on the grass.
• When it comes to exercises involving linear stretching, like the first one mentioned in Basic Exercises, you can always try and extend yourself a bit more each time, which counts as additional strain.
• Angular stretching, like splits, can be made much tougher by simply opening your legs at a much wider angle. Warning : The first time you try this, you will most probably lose balance and end up falling backwards or forwards.
• The first Level 2 exercise, the standing run-jump/whatever, can be made tougher by bending your knees more on each landing, making it tougher to launch yourself, rather than just skipping on your feet.
• Push-ups can be made tougher in a variety of ways:
• Try keeping your legs higher than your torso i.e. on a bench or something. This will make your push-up much tougher.
• Once you think you’ve mastered push-ups, try finger push-ups, using just your fingers.
• Explosive push-ups are really hard. When you lift yourself off, you’re supposed to push very hard, in an attempt to get your body airborne.
• Finally, even one-handed push-ups are a challenge.
• I plan to take up each of the above level-ups once I think I’m ready.
• If you were doing chin-ups, switch to pull-ups, because they’re much tougher. And hold your body in the pull-up position for a while, to make it tougher. And make sure that on each pull-up, your chin does rise above the bar you’re pulling up on, otherwise it doesn’t count as a full push-up.
• As for The Exercise I Don’t Know The Name Of Yet, which I’ve decided to christen as the reverse bench push-up, you can make it tougher by choosing a higher bench. I haven’t tried explosive reverse bench push-ups yet, so I can’t recommend them yet.
• Crunches can be made progressively tougher, by lightening the counterweight on your feet. As your abs develop, you’ll realise automatically that the need for the counterweight will reduce.

That’s all the ramping up for now, the next post will, arguably, be the most important one in the series. But you may have to wait a while, because my TS at VMC is coming up, and I need to focus on that now…